MDW 052917

Monday, 29Monday17

 

Warm-up:

2 minute Jump Rope then, 30 seconds of each movement, 2rds

  • Dynamic Squats
  • Skips
  • OH Band Pull-aparts
  • Band Pass Throughs
  • Low Squat w/ knee push outs
  • Down / Up Dog

 

Workout:

Murph

Run 1-Mile (The Loop + 300m)

  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats

Run 1-Mile (The Loop + 300m)

Break up the BW Movements as desired not the Run

Strategy:  do 20 rds of 5 pullups, 10 pushups, and 15 squats

How to scale Pull-ups and Push-ups:

  • Band assisted Pull-ups or TRX Reclines Rows
  • Kneeling Push-ups or Incline Push-ups
  • IGOUGO system with a Partner

 

Finisher : 12- Ounce Curls For Max Reps

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